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CrossFit The Ville: Tuesday’s WOD

May 24, 2016

Warmup/Skills Practice: Rack Split Jerk 2-2-2-2 (from back, jerk grip)

Push Press 2-2-2-2 @ 90% 1RM

Band Face Pulls 8-8-8-8-8

then,

8:00 AMRAP of:

12-Thrusters (95/65)

12-T2B

 

CrossFit The Ville: Monday’s WOD

May 23, 2016

Rest Day.

CrossFit The Ville: Sunday’s WOD

May 21, 2016

Front Squat 2-2-2-2@90% 1RM

then,

10:00 EMOM of:

1-Squat Clean

1-Hang Squat Clean (hang just above knees)

1-High Hang Squat Clean (hang at pockets)

*Using approx 80% 1RM of lightest movement.

then at minute 12:00…

21-15-9 reps each of:

Burpees

Pullups

for time.

*Strength class at 10:00am today, Yoga at 11:30, and CrossFit at 12:30.

CrossFit The Ville: Saturday’s WOD

May 21, 2016

Skill Practice: Turkish Get Ups & Skin the Cats

then,

Buy In: 10 Turkish Get Ups (53/35)

3 Rounds of,

1-Legless Rope Climb to 15′

10-Ring Dips

20-Goblet Squats (53/35)

Cash Out: 10 Turkish Get Ups (53/35)

For time.

rest 3:00, then:

100 Situps for time.*

*EMOM :20 Plank.

 

*Reminder: Saturday Classes now at 8:00am & 9:00am!

CrossFit The Ville: Friday’s WOD

May 19, 2016

Box Jumps 2-2-2-2@90% max height

Deadlifts 2-2-2-2@90% 1RM

then,

12:00 AMRAP of:

12-Deadlifts (185/125)

12-Box Jump Overs (24/20″)

12-Pushups

CrossFit The Ville: Thursday’s WOD

May 19, 2016

Rest Day.

CrossFit The Ville: Wednesday’s WOD

May 18, 2016

Warmup/Skill Work: Snatch Balance 2-2-2-2

Overhead Squat 2-2-2-2 @ 90% 1RM

then,

3 Rounds for time of:

400m Run

15 Power Snatches (95/65)

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